Join us in Bali

We are heading to Bali in May, 2012 for the first ever "Camp Firebrand".
Join us for a week of fun and fitness. Only TWO spots left. More info!

Workout of the day

In attempting these workouts you agree to our Terms of Use. We strongly recommend reading this important article if you have no CrossFit experience.

Sat, 28 Jan 2012

Rest day

Rest, catch-up or…

Back squat: 5 x 10 @ 70% of 1RM; 20X2 (tempo).

Then 20min of partner stretching.

By Adam · In WODs · 1 Comment

Fri, 27 Jan 2012

Bradley

10 rounds for time of:

  • Sprint, 100 metres
  • Pull-ups, 10
  • Sprint, 100 metres
  • Burpees, 10

Rest 30 seconds between rounds.

Run the half gasser for 100m efforts.

By Adam · In WODs · 3 Comments

Thu, 26 Jan 2012

Australia Day Cleans

Clean 6×2

Then partner stretching.

Happy Australia Day!

Australian Flag © by Stephanie Lefferts

By Adam · In WODs · No Comments

Wed, 25 Jan 2012

Press

Press 1,1,1,1,1

Cash-out with 5 rounds of max. alternating pistols (40 second limit per round, 20 second rest).

By Adam · In WODs · 3 Comments

Tue, 24 Jan 2012

Rest day

Rest, catch-up or…

21-15-9:

  • Deadlifts @ 100kg/70kg

800m run after every round.

By Adam · In WODs · 2 Comments

Mon, 23 Jan 2012

Jess

5 rounds:

  • Power snatch, 6, 50kg/30kg
  • Pull-ups, 9
  • Burpees, 12

Note: if you can snatch, then squat snatch!

By Adam · In WODs · 4 Comments

Sun, 22 Jan 2012

Outdoors

Choose one of:

  • Swim 1500m
  • Run 5km
  • Bike 50km

By Adam · In WODs · No Comments